CROSSFIT

MetCon

6 Rounds of:

8 Calories Assault Bike

6 Box Over Burpees (20/24″)

8 SA DB Snatch (35/50#)

6 Shuttle Sprint (35′)

-2 Minutes Rest-

Accessory

3 Sets of:

15 Barbell Good Mornings

15 GHD Situps (OR Anchored/Weighted)

CROSSFIT

Lift

Clean & Jerk

3×3 (Across)

2×2 (Across)

5×1 (Ascending)

*Compare To 061620*

CROSSFIT

Strength

Tempo Front Squat 4×5 (5s↓, 2s Bottom Hold, Explosive Accent)

MetCon

500m Row

21 Hang Power Snatch (75/115#)

500m Row

15 Hang Power Snatch (95/135#)

500m Row

9 Hang Power Snatch (105/155#)

Plyometrics – 9am (50 Minutes) – Coach Meg – Quick Feet/Jumps

CrossFit – 10am (60 Minutes) – Coach Meg

Olympic Lifting – 1115 (60 Minutes) – Coach Meg – Jerk/Snatch Balance/Front Squat

CROSSFIT

Lift (Mechanics/Light)

EMOTM 10 Minutes of:

2-Position Squat Clean + Jerk (2)

MetCon

5 Rounds For Time of:

400m Run

6 Front Squats (125/185#)

CROSSFIT

MetCon

In Teams of 2 Complete For Time:

100 Bench Press (95/135#)

100 Pushups

100 T2B

100 Situps

100 SA Alternation Hang DB Clean & Jerk (35/50#)

100 Single DB Box Step Ups (W:20″/35# M:24″/50#)

Accessory (Mobility)

Group Stretch (~20 Minutes) – Coach Led